Are you looking for a fresh start this week? This High Protein Roasted Vegetable Orzo is exactly what your body needs. It is bright, filling, and so easy to make.
There is nothing better than a meal that feels light but keeps you satisfied. This dish is perfect for a healthy reset after a busy weekend. You will love how the colors pop on your plate.
Why You Will Love This Recipe
This recipe is a total winner for busy families. You get 38g of protein in every single serving. It keeps everyone full and happy until breakfast.
The best part is how much time you save. Roasting the vegetables and chicken together is a huge time-saver. You can focus on your family while the oven does the work.
Simple Cooking Steps
Making this dish is very straightforward. You just toss your veggies and chicken with oil and spices. Everything roasts together until perfectly tender and golden. While that happens, you boil your orzo pasta. Then, you simply mix it all together in one big bowl.
Ingredients You Will Need
We use fresh, simple ingredients that you can find at any grocery store.
- 1.1 lbs boneless skinless chicken breast, cubed
- 200g dry orzo pasta
- 2 medium zucchinis, diced
- 2 red bell peppers, diced
- 1 red onion, sliced
- 1 cup cherry tomatoes
- 3 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/2 cup fat-free or low-fat crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh lemon juice
- 1 tsp sea salt
- 1/2 tsp cracked black pepper
Step-by-Step Directions
- Preheat oven to 400°F (200°C) and line two large baking sheets with parchment paper.
- In a large bowl, toss the zucchini, bell peppers, red onion, and cherry tomatoes with 2 tablespoons of olive oil, oregano, salt, and pepper.
- Spread vegetables on the first baking sheet and place chicken cubes on the second baking sheet seasoned with garlic powder and a pinch of salt.
- Roast both sheets in the oven for 20 to 25 minutes until the vegetables are tender and chicken reaches an internal temperature of 165°F (74°C).
- While roasting, bring a large pot of salted water to a boil and cook the orzo according to package instructions until al dente.
- Drain the orzo and return it to the pot or a large mixing bowl.
- Add the roasted vegetables, cooked chicken, remaining 1 tablespoon of olive oil, lemon juice, and chopped parsley to the orzo.
- Gently fold in the crumbled feta cheese and serve immediately while warm or refrigerate for meal prep.
Best Ways to Enjoy It
Serve this warm for a cozy weeknight dinner. You can pair it with a crisp green salad on the side. It also goes great with a slice of toasted sourdough bread. For a special touch, serve it on your favorite large platter. Gather your family around the table and enjoy it together.
How to Store Leftovers
This recipe is amazing for meal prep. You can store leftovers in an airtight container for up to four days. It tastes great cold or warmed up in the microwave. If it feels a bit dry, add a squeeze of fresh lemon. This keeps the flavors fresh and bright for your lunch the next day.
Tips for Best Results
- Don’t skip the parchment paper for easy cleanup.
- Cut your vegetables into similar sizes so they roast evenly.
- Use a meat thermometer to ensure the chicken is perfectly juicy.
- Salt your pasta water generously to flavor the orzo from within.
- Add the feta at the very end so it stays in nice chunks.
- For a seasonal twist, add fresh asparagus in the spring.
- Always use fresh lemon juice for the best zesty flavor.
Ways to Switch It Up
- Swap the chicken for chickpeas for a vegetarian option.
- Use gluten-free orzo to make this dish allergy-friendly.
- Try swapping feta for goat cheese for a creamier texture.
- In the summer, add fresh basil instead of parsley.
Common Questions
Can I make this ahead of time?
Yes, this is an excellent meal prep dish. You can roast everything on Sunday and have lunches all week. It holds up very well in the fridge.
What if I don’t have orzo?
You can use any small pasta shape like ditalini or even quinoa. The cooking time might change slightly, so check the package. It will still be delicious!
Will my kids like this?
Most kids love the small size of orzo pasta. The roasted vegetables become sweet and mild in the oven. It is a great way to serve more veggies.
I hope this High Protein Roasted Vegetable Orzo brings some freshness to your kitchen. It is a simple way to eat well without any stress. Happy cooking!
— Lidia
High Protein Roasted Vegetable Orzo
Ingredients
- 1.1 lbs boneless skinless chicken breast, cubed
- 200 g dry orzo pasta
- 2 medium zucchinis , diced
- 2 red bell peppers, diced
- 1 red onion , sliced
- 1 cup cherry tomatoes
- 3 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/2 cup fat -free or low-fat crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh lemon juice
- 1 tsp sea salt
- 1/2 tsp cracked black pepper
Instructions
- Preheat oven to 400°F (200°C) and line two large baking sheets with parchment paper.
- In a large bowl, toss the zucchini, bell peppers, red onion, and cherry tomatoes with 2 tablespoons of olive oil, oregano, salt, and pepper.
- Spread vegetables on the first baking sheet and place chicken cubes on the second baking sheet seasoned with garlic powder and a pinch of salt.
- Roast both sheets in the oven for 20 to 25 minutes until the vegetables are tender and chicken reaches an internal temperature of 165°F (74°C).
- While roasting, bring a large pot of salted water to a boil and cook the orzo according to package instructions until al dente.
- Drain the orzo and return it to the pot or a large mixing bowl.
- Add the roasted vegetables, cooked chicken, remaining 1 tablespoon of olive oil, lemon juice, and chopped parsley to the orzo.
- Gently fold in the crumbled feta cheese and serve immediately while warm or refrigerate for meal prep.
